Weight benches offer ideal support for strength training workouts that involve the use of hand weights, barbells, dumbbells and free weights. The Olympic style weight bench, often seen in gyms, usually has a 7-foot bar attached to a 48-inch wide base. Dumbbell weight benches usually have no bar attached and recline up and down. Preacher curl and ab benches provide support for biceps and abdominal muscles workouts. Despite the different purposes for each type of weight bench, one thing remains constant: Proper use is essential.
Step 1
Assume the correct posture when you position yourself on the weight bench. Keep your shoulders back at all times and your back straight. Keep your feet on the floor and do not push off your feet to increase your power. Position your feet in a wide stance and push through your heels.
Step 2
Put on a pair of weightlifting gloves before you begin using the weight bench. Sweaty hands may cause you to lose your grip, causing serious injury. The gloves will also help to protect the skin of your hands.
Step 3
Adjust the weight bench to the upright position when you perform bicep curls or overhead lifts. An upright position will protect your back and keep you in the recommended position when you perform your workout.
Step 4
Place the weight bench in the reclined position for weight training workouts that focus on the lower chest and abdomen. Position the back of the weight bench at a 45-degree angle for weight training exercises that focus on the upper chest.
Step 5
Use proper motion when bench pressing. Do not go straight into a bench press off the rack. A safer practice involves lifting the weights from the rack and then straightening your arms. From this position, reposition your arms directly over your nipples and lower the weight bar.
Step 6
Warm up and cool down. Before you hit the weight bench stretch out for at least five to 10 minutes. After your workout on the weight bench, perform a cool down for another five to 10 minutes, stretching the muscles that just received the workout.
Step 7
Limit your weight bench exercise to 40 minutes per day. More than 40 minutes may increase your chances of injury. You should also limit weight training to three times a week, avoiding back-to-back days.
Tips and Warnings
- Use a spotter whenever possible. Check with your physician before you begin a new strength training workout. When you purchase a weight bench, make sure that it is sturdy. The bench should also provide good padding and have a wide enough base to fit your body comfortably.
- Do not use the weight bench for anything other than weight lifting. Start light and slowly increase your weight. Do not try to lift more weight than you can handle. Doing so can result in serious injuries. Do not hold your breath when lifting. If you find yourself holding your breath, you may be overdoing it.
Things You'll Need
- Weightlifting gloves
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